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DO A 40-MINUTE UPHILL BIKE AT LEVEL 4 INTENSITY (80-90% of MHR): Warm up for 10 minutes with easy to moderate cycling. Find a long climb if possible, and hold a steady effort for 15 minutes. Ride back down the hill for about 5 minutes, then repeat this long time trial effort. This will not only develop leg power, but will help you learn a sense of pace at a higher intensity. Alternate sitting and standing on your bike to break up the routine. Cool down for 10 minutes with easy riding. Good cold weather gear is essential out on the bike, where wind chill becomes a factor.
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